Can Too Much Fiber Be Harmful?

I’m sure we’ve all heard horror stories about consuming too much fiber. It is definitely possible to eat too much and it can lead to some discomfort. However, the Dietary Guidelines for Americans says we do not consume enough. Our average daily intake is 15 grams a day when in reality we should be having 25-38 grams a day. Needless to say, I don’t want anyone to experience these possible side effects from eating too much fiber. I’ll go over the side effects, how you can avoid them and who should not follow a high fiber diet.

What Are The Side Effects?

Fiber is supposed to aid in digestion, but it can also cause digestive discomfort. If we eat too much or increase our intake too quickly in a short period of time, it can cause intestinal gas (flatulence), bloating, and abdominal cramps. Constipation can also be experienced if there is not an adequate amount of water being consumed.

I want to elaborate on flatulence because it will occur as your body digests foods. Gas can make you feel bloated. It can cause a cramp-like pain in your abdomen. Gas can be caused by certain foods you eat, that are hard to digest or that contain fiber. Consuming or adding fiber can produce gas but it is usually temporary. As your body adjusts to the increase in fiber, it will not produce as much over time.

In addition, too much fiber can hinder the absorption of minerals such as iron, zinc, magnesium, and calcium. It shouldn’t be of concern since high-fiber foods tend to be rich in minerals. Ideally, eating a balanced diet will help you get the appropriate amount of minerals you need.

How To Avoid Possible Side Effects

Possible side effects from fiber will improve once the natural bacteria in the gut adjust to the increase in fiber. Generally adding fiber to the diet slowly (this includes any fiber supplements) can help reduce gas or abdominal cramps. On top of that, as mentioned in my previous post, Let’s Get Real About Fiber, water is also important. If adequate amounts of water are not consumed with fiber then you may experience constipation. If the constipation doesn’t get resolved, this can lead to intestinal blockage, a serious condition where food and wastes no longer move through the intestinal tract. An intestinal blockage can lead to nutrient malabsorption and a dangerous accumulation of toxins in the body. This can damage tissues and lead to imbalances in the body. Toxins may be external such as chemicals and pollutants in the water or air, food additives, or drugs. They may also be produced internally as end-products from metabolism or hormones, and bacterial byproducts. Our body naturally gets rid of toxins through the liver, kidneys and regular bowel movements. If you are experiencing constipation (fewer than 3 bowel movements a week) see your doctor to figure out if there are any underlying issues.

Other tips to avoid gas, which may lead to abdominal pain, include eating slowly and chewing your food thoroughly, relax while you eat and try taking a 10- minute walk after your meal.

Who Should Not Increase Fiber Intake?

For those with diarrhea or who have serious side effects such as gas and bloating from a high fiber diet, eating a low-fiber diet will help relieve symptoms and slow your bowel movements. Your doctor may recommend that you follow a low-fiber diet when you have a flare-up of:

• Irritable bowel syndrome (a disorder that leads to abdominal pain and bowel changes)

• Diverticulitis (when pouches in the lining of intestines become inflamed or infected)

• Crohn's disease (a disease where parts of the digestive tract become inflamed)

• Ulcerative colitis (when the lining of the colon and rectum become inflamed)

Sometimes people are also put on a low-fiber diet after gut surgery, such as an ileostomy or colostomy, but it is meant to be temporary.

A low-fiber diet can include foods you are used to eating, such as cooked vegetables, fruits, white breads, and meats. It does not include foods that are higher in fiber or cause gas such as:

• Beans and legumes

• Whole grains

• Many raw vegetables and fruits or their juices

• Fruit and vegetable skins

• Nuts and seeds

• The connective tissues of meat

In Conclusion

If you follow a healthy, balanced diet that includes a variety of foods from all food groups, you’re unlikely to experience any problems related to fiber intake. If you’re not used to fiber rich foods, add them gradually to your diet. Water is also a vital component so stay hydrated!

In my final post, I will explain fiber in relation to disease prevention. Hopefully by the end of it you will have a better understanding of how and why dietary fiber may decrease the risk for certain diseases--as well as persuade you to include more fiber rich foods in your diet.

References:

Fiber: MedlinePlus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002470.htm. Accessed August 15, 2019.

Gas: MedlinePlus Medical Encyclopedia. MedlinePlus.

https://medlineplus.gov/ency/article/003124.htm. Accessed August 15, 2019.

Lattimer JM, Haub MD. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266

Low-fiber diet: MedlinePlus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000200.htm. Accessed August 15, 2019

Mahan LK, Escott-Stump S, Raymond J. Krauses Food & Nutrition Care Process. Philadelphia, PA: Saunders; 2011.

Symptoms & Causes of Constipation. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes. Published May 1, 2018. Accessed August 15, 2019.